The document discusses hypertension (high blood pressure) and the DASH diet, which stands for Dietary Approaches to Stop Hypertension. The DASH diet focuses on fruits, vegetables, whole grains, and low-fat dairy which can help lower blood pressure. It recommends limiting sodium, saturated fat, and added sugars. A vegetarian or vegan version of the DASH diet can help reduce cholesterol levels even further by substituting non-meat protein sources and dairy alternatives. Maintaining a diet low in sodium is important for controlling blood pressure.

1. WHAT IS HYPERTENSION?
 Hypertension is high blood pressure
 Normal blood pressure: less than 120/80 mm Hg
 Prehypertension: 120-139/80-89 mm Hg
 Hypertension: over 140/90 mm Hg
 High Blood pressure can be controlled/prevented by:
 Maintaining a healthy weight
 Being moderately physically active on most days of the week
 Follow a healthy eating plan, foods lower in sodium
 Drinking alcoholic beverages in moderation
 If prescribed high blood pressure medication, take as directed
 Studies have shown that hypertension can also be improved
by following a lacto-ovo-vegetarian or vegan diet

2. WHAT IS THE DASH DIET?
 Stands for: Dietary Approaches to Stop Hypertension
 Following the DASH diet can also help reduce LDL cholesterol (the bad
cholesterol) which can reduce your risk of heart disease and lower blood
pressure
 When following a vegetarian version of the DASH diet, cholesterol is
reduced even more and in a vegan DASH diet, cholesterol is eliminated
 The DASH diet helps reduce sodium and encourages eating a
variety of foods rich in potassium, calcium, and magnesium
 Traditional DASH diet- Based on a daily 2,000 calorie diet:
 Grains: 6-8 servings
 Vegetables: 4-5 servings
 Fruits: 4-5 servings
 Fat-free or low-fat milk and milk products: 2-3 servings
 Lean meats, poultry, and fish: 6 servings or less
 Nuts, seeds, and legumes: 4-5 servings per week
 Fats and oils: 2-3 servings
 Sweets and added sugars: 5 or less per week

3. VEGETARIAN DASH DIET
 The DASH diet is recommended by doctor’s to control
hypertension
 To make the DASH diet vegetarian friendly, make the following
substitutions:
 Lean meats, poultry, and fish: exchange for tempeh, tofu, or seitan
 When following a vegan diet dairy products can be replaced
with low -fat versions of soy and grain products such as:
 Soy milk
 Soy or grain “cheese”
 Soy sour cream
 Soy yogurt

4. SODIUM
 Sodium is added to foods for added flavor, as a preservative,
ingredient binder, color enhancer and stabilizer
 Sodium increases blood pressure
 2,300 mg of sodium is the recommended daily maximum
 Americans generally consume about 3,500 mg of sodium daily
 Standard DASH diet: can consume up to 2,300 mg daily
 Lower sodium DASH diet: can consume up to 1,500 mg daily

5. TIPS TO LOWER SODIUM INTAKE
 Read nutrition labels
 Rinse canned foods such as beans and tuna
 Use spices or salt-free seasonings when cooking instead of
salt
 Choose low -sodium, reduced-sodium, very low -sodium, no-salt
added, or sodium-free versions of foods and condiments when
available
 Limit processed and pre -packaged meats and cheeses
 Do no add salt when cooking rice and pasta
 Do not add salt to food at the table

6. SOURCES
 http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/ new
_dash.pdf
 http://www.mayoclinic.com/health/dash -diet/HI00047
 http://www.heart.org/HEARTORG/GettingHealthy/NutritionCe
nter/HealthyDietGoals/Sodium -Salt-or-Sodium-
Chloride_UCM_303290_Article.jsp